Comparing Nutrients in 100 grams Tomato Paste VS Frozen Sweet Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Frozen Sweet Potato Puffs	3%	20%	77%

Macro Nutrients

	Tomato Paste	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Energy	2.83% 82kcal	5.55% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	3.7% 3.58g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	16.8% 12g	10.6% 7.65g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	8.07% 5.85g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 5.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	10.8% 4.1g	5% 1.9g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3% 12μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.3% 22mg	2.44% 2.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.7% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Frozen Sweet Potato Puffs	Recommended Dietary Allowance
Calcium	3.6% 36mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	37.3% 2.98mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	NA	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	NA	700mg per day for Men 19-50 years
Potassium	30% 1014mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	NA	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	NA	11mg per day for Men 19-50 years
Water	2% 73.5g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Frozen Sweet Potato Puffs per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Paste versus 100 g of Frozen Sweet Potato Puffs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Paste vs Frozen Sweet Potato Puffs:

• 100 grams of Tomato Paste have 10 times more Vitamin C than Frozen Sweet Potato Puffs.

Comparing minerals per 100 grams for Tomato Paste vs Frozen Sweet Potato Puffs:

• 100 grams of Tomato Paste have 7.5 times more Iron and 4.1 times more Potassium than Frozen Sweet Potato Puffs.
• While 100 g of Frozen Sweet Potato Puffs, Unprepared contain 1.6 times more Calcium and 4.2 times more Sodium than Canned Tomato Paste.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 1.6 times more Sugars, 2.2 times more Fiber and 3.2 times more Protein than Frozen Sweet Potato Puffs.
• While 100 g of Frozen Sweet Potato Puffs, Unprepared contain 2 times more Energy, 7.6 times more Fat and 1.6 times more Carbohydrate than Canned Tomato Paste.